Competitiors (Monday, 10/2/17)

 In Competition



If you competed on Saturday you should probably be resting today; if you insist on training though, stick to just class work until you feel recovered.


A. Movement Prep

2 Rounds

10 90/90 Hip IR/ER

2 90/90 Abduction Hold x 15 sec (Each Side)

5 Goblet Squat w/ 5 sec pause


B. Strength

Back Squat

4 x 8, climbing


C. Metcon

4 Rounds for Time:

40 Double Unders

12 DB Snatch (50,35)

8 Pull Ups


RX+  5 rounds + C2B


D.  Metcon

For Time:

60 cal Row

50 GHD Sit Ups

40 Burpees



E. Strength

3 Rounds

5 GHD Glute Ham Raises

45 sec Hollow Body Hang

Recent Posts
  • Sarah Schulz King

    Competed so keeping it easy today

    A. Done
    B. 4×12 box squats 85, 95, 105, 115 <– core work, I don't back squat much on purpose
    C. My own Metcon:
    75 dubs
    50 db snatch 35#
    75 dubs
    50 GHD sit-ups
    75 dubs
    50 HSPUs


  • Matt McDonald

    20 mins of my own mobility before I was loosened up enough to start actual class warmup
    A. Done
    B. Up to 185×8 and stopped (legs hurt)
    C. 10:16 rx+ 55lb dumbbell
    D and E might do in the morning before work depending on what I see on Tuesday programming.